Making a meal of it

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November 4, 2016

It’s important to fuel our bodies with all they need to perform the many jobs required of them from pregnancy through to motherhood. Nutritionist Melissa Percival has some delicious ideas for healthy eating for mums and mums-to-be.

Meal Ideas

These tasty suggestions are designed to help you avoid energy slumps throughout the day and sugar cravings in the afternoon. Pregnancy and motherhood are demanding, so always listen to your body and eat as much as you need.

Tip 1 - Digestion

Focus on digesting your food properly, as this allows your body to break the food down for energy. Your gut is actually where 70 per cent of your immunity lives, as well as your happy hormone, serotonin.

A few things to try:

Start your day with lemon in warm water

Chew your food at least 20 times

Avoid water with meals

Eat every four to six hours (or more if breastfeeding)

Eat high fibre meals

Take a daily dose of probiotic before bed

Tip 2 - Energy Production

Energy is created within a mitochondria (a component within each cell), so it’s important to support and increase mitochondrial function. This can be done with nutrition, hydration and power naps.

A few tricks:

Ensure your urine is clear (this indicates you’re well-hydrated)

Include greens and grains in most meals

Don’t start your day with refined sugar

Watch portion sizes – your stomach is the size of your fist so don’t eat any more than two fist sizes of protein, fat or carbohydrates. Most veges are water soluble, so you can eat more of them

Take a multivitamin daily

Tip 3 - Cortisol & Melatonin

Cortisol is your energy hormone, it works with the sun during the day. Melatonin is your repair and replenish hormone, which works with your sleep and rest. The more you’re awake the more you eat away at your cortisol levels and melatonin stores.

It is important to support these stores by:

Diaphragmatic breathing

Restoration yoga

Getting sunlight

Chamomile tea

Avoiding refined sugar and junk food

Brain Balls

1 cup of walnuts

¼ cup of chia seeds

1 cup of desiccated coconut

⅓ cup of cacao powder

6 fresh dates

1 tsp. vanilla essence

⅓ cup of water

Place all ingredients in a food processor and combine well. Roll the mixture into small balls. Store in an airtight container in the fridge for up to seven days.

Makes 16.

Melissa Percival

Melissa Percival is a qualified nutritionist and personal trainer at Peak for Life in Auckland, where she specialises in women’s wellbeing and sports endurance performance. (peakforlife.co.nz)